https://rapidwellness.com.au/blogs/news.atomRapid Loss - Health & Wellbeing2019-03-20T21:30:00+11:00Rapid Losshttps://rapidwellness.com.au/blogs/news/how-to-eat-healthy-on-a-budget2019-03-20T21:30:00+11:002019-03-20T21:30:00+11:00How To Eat Healthy On A BudgetAnnika Schweighoffer
Eating healthy doesn’t have to be a burden on your wallet.

Although there might be some trendy health foods with a hefty price tag don’t be fooled, eating a healthy diet filled with whole foods can be done on a budget.

By making some simple changes to the way you shop and spend your money you can not only stick to a budget but also save money while eating healthy.

Cook Your Meals At Home

The first thing you can do to eat healthy on a budget is to start cooking at home more as on average, a healthy home-cooked meal for 4 people can cost the same as a meal for 2 when dining out.

Cooking at home is much cheaper than eating out, and you also have the added bonus of controlling what ingredients are going into your food, so you always know it’s a healthy meal.

Of course, not everyone has the time or energy to cook a fresh healthy meal every night so, if you find yourself lacking enough time to cook your meals then meal prepping will be your best friend.

It’s as easy as doubling the size of your recipe when you do cook and packing away the leftovers for another day so you can ensure you always have an option besides takeaway on those busy nights.

Shop Seasonal Produce

Sure, broccoli is a great healthy ingredient to include in your diet, but if it’s $9 a kilo in summer it might be a budget breaker.

Instead, when you’re planning your meals, consider what fruit and veg are in season and try to find recipes which use that seasonal produce or adjust your favourite recipes to use what’s in season.

When you buy produce that’s in season, not only is it cheaper, but it’s also at its peak in both nutrients and flavour so it’s a win-win situation.

For added savings, try to buy your produce from a local market or green grocer as often locally sourced produce is much cheaper than chain supermarkets.

Stock Up On Sales

If you have favourite healthy staples that you use frequently, stock up on them when they're on sale so you don’t find yourself paying full price when you run out next time.

Just make sure you’re only stocking up on food you'll definitely use. It’s no use to buy a kilo of quinoa if it will sit unused in your cupboard for months.

Don’t Shop When You’re Hungry

Repeat after us, never shop on an empty stomach.

We’ve all been there, it’s been a long day, you stop by the shops on the way home to pick up a few things for dinner and somehow end up filling a trolley with food you didn’t need.

When you’re hungry it's very easy to get side-tracked at the supermarket and end up making snap decisions which can lead to unintended, expensive purchases.

By simply having a healthy snack at least 30 minutes before shopping or choosing to shop after a main meal you can help eliminate those unnecessary hunger-induced purchases and stick to your budget.

Plan Your Meals Ahead Of Time

If you’re the kind of person to stock up on tons of fresh produce and protein with no real plan for how you're going to use it, there's a good chance most of it will go bad before you get around to cooking.

That’s why the number one tip to eat healthy on a budget is to plan your meals ahead of time so you know exactly what to buy when shopping.

When you know what ingredients you need, your weekly shop stops being a guessing game and you can make sure the food you’re spending your hard-earned money on won’t go to waste.

Want access to free healthy and easy to prepare recipes?

When you join the free Rapid Loss Weight Management Program you get access to a wide range of easy to follow meal plans with budget-friendly recipes that will help you eat a healthy and varied diet.

PREPARATION TIME: 10

COOKING TIME: 10-12 minutes

CALORIES PER SERVER: 348

Ingredients

1 eggplant, cut the top and bottom off then through the middle to make 2 cylinder pieces. (136 cals)

200g extra lean beef mince (270 cals)

1 tbsp. of dried mixed herbs (2 Cals)

2 tsp. of black pepper (0 cals)

1 tsp. of chilli powder, optional (0 cals)

1/4 cup of tomato paste (59 cals)

1 tsp. of extra virgin olive oil (119 cals)

50g feta cheese, crumbled (110 cals)

Directions

Preheat oven to 180°C (360°F).

Place the eggplant on a lined tray and bake until slightly soft (about 15-20 minutes).

Meanwhile, heat olive oil over medium to high heat in a frying pan.

Once hot, add the mince and break it apart using a wooden spoon/spatula.

Add the spices and tomato paste. Continue to cook until mince is cooked through.

When the eggplant is slightly soft, remove from oven and scoop out some of the flesh.

Mix the eggplant flesh through the mince before evenly diving the mince mixture between the two eggplant halves. Top with the crumbled feta.

Place in oven and bake for a further 10-12 minutes.

Enjoy with a simple salad of lettuce, tomato and cucumber with balsamic vinegar drizzle.

TIP: You can easily substitute the beef mince for meat substitutes like Quorn or Tempeh.

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https://rapidwellness.com.au/blogs/news/super-smoothie2019-03-11T14:08:00+11:002019-03-11T14:08:25+11:00Super SmoothieAnnika Schweighoffer
Treat yourself to the ultimate superfruit smoothie, perfect for nourishing your body with essential antioxidants. This delicious, quick and easy recipe will have you wishing for more!

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https://rapidwellness.com.au/blogs/news/healthy-swaps-for-junk-food2019-03-07T07:00:00+11:002019-03-07T07:00:00+11:00Healthy Swaps For Junk FoodAnnika Schweighoffer
When you’re trying to eat healthily those cravings for junk food can feel extra strong, especially when you’re attempting to curb them with a garden salad.

What you need are some healthy swaps that will satisfy those cravings without sacrificing your progress.

At Rapid Loss we’ve made things easy, read on to discover some easy healthy swaps for junk food that will keep you on track to meeting your health and fitness goals.

Potato Chips – 268 Calories (per cup)

Potato chips are the ultimate snack and once you open a bag it can be difficult to stick to the recommended serving size.

What’s even more shocking is that just 1 cup of original potato chips comes in at a whopping 536 calories.

Put down those potato chips and opt for something healthier like…

Air-Popped Popcorn – 31 Calories (per cup)

Air-popped popcorn is an incredibly versatile and healthy alternative to potato chips coming in at only 31 calories per cup.

Popcorn is easily made up in large batches as well so you can keep pre-popped popcorn in your cupboard ready for when those cravings hit.

Simply pop and spruce up your popcorn treat with a little bit of Himalayan salt and some garlic powder (or another seasoning of your choosing) for flavourful savoury treat that will satisfy those snacky cravings.

Kale Chips – 55 Calories (per cup)

Want to satisfy those cravings and get in your daily serve of leafy greens?

Kale chips are another great healthy and low-calorie alternative to potato chips at only 55 calories per cup.

Just like popcorn you can also make kale chips in advance so you’re never short of a healthy snack option.

With just your Rapid Loss Shake flavours of choice and a few spices easily found in your pantry you can shake-up your shakes to keep things interesting without adding extra calories to your daily count.

Remember Rapid Loss Shakes can either be used as a meal replacement with skim milk or water as a snack. So, if you’re looking for a sweet snack instead of a meal replacement, simply substitute the 200ml Skim Milk for 200ml Water in any of these recipes.

Get Experimental With Your Rapid Loss Shakes

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https://rapidwellness.com.au/blogs/news/baked-avocado2019-02-25T15:09:00+11:002019-02-25T15:09:58+11:00Baked AvocadoAnnika Schweighoffer
Do you want a quick and easy breakfast recipe that is healthy and delicious?

All you need is an avocado, two eggs and some salt and chilli flakes. (375 Calories in total)

To make this tasty meal you simply cut an avocado in half and de-pit, place the halves onto a baking tray, crack one egg into the pit holes (one egg per side) sprinkle with salt and chilli flakes and bake on 160 C degrees for 10-12 minutes or until egg is cooked to preference.

Spray large fry pan with oil and slaw mix for 2 mins on med heat. Add 1 tbs garlic and ginger and chilli to taste. Top with chicken and a handful of fresh coriander, wedge of lime and a drizzle of sweet chilli sauce.

Season chicken breast with salt/pepper and spray with oil. Place chicken breast in the oven for 30-45 mins 180 till cooked or over 65c OR cook in a pan till cooked through.

Pinch of chilli powder (Chilli often burns more calories than it contains)

Black pepper, to taste (0cals)

Pink Himalayan salt, to taste (0cals)

DIRECTIONS:

Lightly grease a frying pan with oil.

Whisk eggs in a bowl with spices.

Add spinach/kale leaves and zucchini.

Pour mixture in a frying pan and heat.

Sprinkle the parmesan on top.

Cook until omelette is nearly set (about 3 to 4 minutes).

Flip to other side and cook for another minute.

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https://rapidwellness.com.au/blogs/news/how-to-make-healthier-choices-when-eating-out2019-02-21T15:34:00+11:002019-02-21T15:46:42+11:007 Ways To Make Healthier Choices When Eating OutTania Thistlethwaite
Committing to a healthier diet and lifestyle doesn’t have to come at the expense of your social life. If you enjoy eating out on occasion, then don’t worry, you can still enjoy your favourite cafes and restaurants without sacrificing your waistline.

Stay on track with your health and fitness goals with our top 7 tips for eating out below!

1. Look At The Menu Before You Go

The number one tip we have is to read the menu before you get to the restaurant.

Choosing your food and planning your meal ahead of time makes it easier to avoid on the spot decisions you might regret later.

Planning your meal in advance also gives you the opportunity to factor in the calories of that meal into the rest of your day so you can stay within your daily calorie count.

2. Ask To Make A Healthy Swap

In a world filled with people following a wide range of diets most cafes and restaurants will happily cater to what you need in your meal.

So, if you see a meal with healthy base ingredients bar one or two unhealthy additions simply ask if they can be removed or replaced for a healthier option.

Swapping a creamy high calorie dressing for a vinaigrette or fries for extra vegetables or a salad is a simple way to cut out unnecessary calories and eat healthier while dining out.

3. Avoid Fried Food

It could be a vegetable or a healthy protein but if it’s been deep fried turn that option down.

Foods described on the menu as pan-fried, fried, crispy, crunchy or sautéed are usually cooked in high amounts of oil leading to more fat and more calories added to your meal.

Instead of fried food, look for fresh, steamed or grilled ingredients in meals, these cooking methods require less oil which means you can avoid those extra calories and saturated fats.

4. Order Any Dressing or Sauce On The Side

An easy way to keep your meals healthier when dining out is to ask for any dressing or sauces on the side.

Ordering dressing and sauces on the side gives you the control of how much you’ll be adding to your meal. When adding dressings or sauces yourself, you might need less than you thought to add that extra flavor to your meal.

Another tip, when adding sauce to a meal, choose tomato or vegetable-based sauces over creamy or cheese-based options as they’re usually a healthier option with less fat, sodium and calories overall.

5. Order Your Meal First

Although you might not recognise it, other people’s orders when eating out can impact your own as people tend to mimic each other subconsciously.

By ordering first you can stick with your healthy plan and not be swayed by someone deciding to add a side of fries to their meal.

6. Eat Slowly

When eating your meal remember to slow down. It takes around 20 minutes for your brain to register the feeling of being full.

By eating your meal slowly, you can better register how you’re feeling and stop eating when you’re full, not stuffed.

7. Drink Water Throughout Your Meal

Water is great for drinking before and with a meal, especially if you drink it in place of sugary drinks. But water doesn’t only help you cut the calories you consume when eating out, it also helps you feel fuller and aid in digestion.

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https://rapidwellness.com.au/blogs/news/how-to-make-excercise-a-habit2019-02-20T14:53:00+11:002019-03-01T16:17:32+11:00How To Make Exercise A HabitAnnika Schweighoffer
We all have our own habits, some healthy and some not. For some people exercise is a daily habit they don’t even have to think about, while others struggle to make that initial step out the door for a run.

If you’re wanting to make exercise a habit then know it is possible, it just takes time, 60 days to be precise.

If you’re wondering why only 60 days, that’s the amount of time people generally need to dedicate to an action to develop it into a habit, good or bad.

Seems simple enough but how do you make it through those initial 60 days? Especially when you’re battling against your own bad habits.

Read on to discover how you can successfully make exercise a habit you’ll stick to long-term.

1. Change Your Mindset

The first thing you need to do to start developing healthy habits is shift your mindset.

Mindset plays a major part in developing healthy habits, if you think of yourself as someone who doesn’t exercise or who doesn’t enjoy exercise then that’s exactly what you’ll do. What you tell yourself becomes your reality so change your thinking.

Every time you catch yourself thinking something negative about exercise, shift it. You’re not dreading that afternoon walk, you’re looking forward to getting out of the house and feeling good.

It seems like a small change, but it does make a world of difference.

2. Fit Exercise Into YOUR Routine

Of course, you want to make exercise a daily part of your routine, but if you immediately try to disrupt the rest of your daily life you probably won’t stick to it. So, find a time of day to exercise that won’t be too disruptive and fits into your current schedule.

For example, trying to slot an hour-long fitness class into a busy morning getting the kids to school and heading to work might not be the best idea, especially if it throws off the rest of your day. But that hour you usually spend after work watching TV could easily be replaced.

Make exercise fit your routine and the easier it slots into your daily routine the easier it’ll be to keep it there and develop a habit.

3. Start Small

If you’ve decided to start exercising more regularly your normal plan of attack is probably to hit the gym hard with long workout sessions a few days a week. But going from no exercise to an intense hour-long session every day isn’t sustainable.

The best way to make exercise a habit you’ll stick to is to start small, shorter workouts, small bouts of exercise and build on the duration and intensity it as you get more consistent with following the routine.

That could mean starting with a 20-minute walk in the morning which then turns into a morning run after a few weeks. Or it could mean dedicating a couple days a week to a gym class you enjoy and building from there.

Find what works for you but remember there’s no shame in starting small and building those healthy habits.

4. Have A Plan

The easiest way to develop a habit is to have a plan you can follow to keep you on track week to week and encourage you to be more consistent.

Exercise plans come in all forms from eBooks to apps and can help you achieve almost any fitness goal you’re striving to achieve.

At Rapid Loss we’ve developed the Rapid Loss® Weight Management Program, a completely free online program developed to help our customers create healthy, life-long habits that will help them achieve the weight loss results they want.

Online or on the go, the Weight Management Program website gives you full access to exercise plans that suit your specific health and fitness goals as well as the tools you need to track your weight loss and stay accountable.

With exercise plans ranging from 4 to 12 weeks in length you can easily make it through those initial 60 days and make exercise a habit you stick to.

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https://rapidwellness.com.au/blogs/news/spiced-yoghurt2019-02-19T17:00:00+11:002019-03-01T16:16:49+11:00Spiced YoghurtAnnika Schweighoffer
Are you sick and tired of eating the same bland yoghurt, although the low-calorie food is often a weight loss must we all have to admit being unsatisfied by the bland flavor from time to time?

Spice up your yoghurt with this simple and easy recipe, best of all it only takes 5 minutes!

Serves: 2Calories/ serving: 200Preparation time: 5 Minutues

Ingredients:

2 cups of plain nonfat Greek yoghurt (240cals)

1 tbsp cinnamon (18cals)

1 tsp nutmeg (11cals)

Small pinch turmeric (0cals)

1 tsp chia seeds (60cals)

1 tsp vanilla extract (12cals)

1 tbsp honey (59cals)

Optional extra:

1/4 Banana (add 26cals)

Method:

Add all dry ingredients together and mix in a small bowl.

Combine vanilla extract and honey into a small bowl and slowly mix in Greek yoghurt one spoonful at a time.

Gradually add in small amounts of the dry spices until fully combined and smooth.

Serve & Enjoy!

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https://rapidwellness.com.au/blogs/news/foods-to-eat-to-help-soothe-sore-muscles2019-02-14T08:00:00+11:002019-02-14T08:00:00+11:00Foods To Eat To Help Soothe Sore MusclesAnnika Schweighoffer
It doesn't matter what stage of your fitness journey you’re at, when you push your body with challenging exercise you’re most likely going to have some muscle pain.

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If you’ve ever woken up the day after a big workout to aches where you didn’t even know you had muscles, you’re not alone.

It doesn't matter what stage of your fitness journey you’re at, when you push your body with challenging exercise you’re most likely going to have some muscle pain.

Muscle pain doesn’t last forever but you don’t just have to wait the pain out, there are some things you can do to help ease sore muscles.

Just as food fuels your body it can also help heal it. Different kinds of food rich in amino acids and healthy fats can do wonders to help soothe sore muscles, repair damage from exercise and promote muscle growth.

Find out which foods can help you with sore muscles.

Leafy Greens

If you aren’t already getting your greens in, now’s the time to start.

Leafy greens are packed with nutrients, such as magnesium, calcium and B vitamins which aid in muscle repair plus are essential to your general health and well being.

Just add as much dark leafy greens such as spinach to your salads, smoothies and even juices to reap those awesome benefits.

Salmon

It’s well known that fatty fish like salmon boosts brain and heart health, but omega-3 fatty acids have also been shown to help reduce that pain and stiffness you feel in your muscles after exercise.

On average it’s recommended to have three grams of omega-3 daily to so all you need is a serving of oily fish such as tuna, salmon around three times a week to reap the benefits.

Not a fish fan? Omega-3 fatty acids are also found in walnuts, flaxseed and chia seeds which you can easily add into your salads and smoothies for an added boost.

Coffee

If you’re a coffee fanatic then you’re in luck because your morning coffee could help ease your post-workout pain.

How? Well inflammation in your muscles leads to the release of a pain-promoting compound in your body. Caffeine blocks the effects of this by binding to its receptors resulting in less pain in the days following.

Simply grab a cup an hour before your workout for the best results, but don’t overdo it, just one serving should be enough.

Watermelon

You’d be hard-pressed to find anyone who doesn’t love a cold, juicy watermelon on a hot summer day, especially after a challenging workout, but did you know watermelon’s key amino acids might also soothe those sore muscles too?

Having watermelon post workout can help reduce recovery heart rate and muscle soreness within 24 hours.

Bonus, the natural sugars will also help drive protein into the muscles and the water content is essential to preventing muscle-cramping dehydration.

If you can, juice your watermelon with the rind to get the most concentrated amino acids and the best results. Otherwise throw a little watermelon into your smoothie, add it to a fruit salad, or just eat it on its own as a healthy snack.

Banana

A banana a day keeps the muscle soreness away.

That might not be the usual saying, but it should be. Bananas are an easy-to-digest source of healthy carbohydrates that similarly to watermelon can help spike your insulin just enough to drive protein into the muscle and promote muscle rebuilding and growth.

As nature's energy snack, bananas are also one of the best sources of the electrolyte potassium, which also can help reduce muscle soreness post gym.

Snack on a banana after your workout, add it to your Rapid Loss smoothie or slice them onto oats, the options are endless.

What should you eat to help with sore muscles?

There’s no one specific food you should be eating. Incorporating all of these whole foods into your diet in some capacity will in turn assist with sore muscles.

Don’t feel pressed to include all of these muscle-soothing foods everyday, moderation and variety is the key. Just see what foods will work best to help soothe your muscles and stick to it.

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https://rapidwellness.com.au/blogs/news/zucchini-parmesan-chips2019-02-13T19:00:00+11:002019-02-15T16:15:02+11:00Zucchini Parmesan ChipsAnnika SchweighofferIf you’re craving something cheesy then zucchini parmesan chips are an easy and healthy snack that will keep you feeling satisfied. Just make sure you don’t over do it on the parmesan.

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If you’re craving something cheesy then zucchini parmesan chips are an easy and healthy snack that will keep you feeling satisfied. Just make sure you don’t over do it on the parmesan.

Serves: 4Calories/ serving: 110 calsPreparation time: 25 Minutues

Ingredients:

2 large zucchinis thinly sliced (108 cals)

1 cup grated Parmesan (331cals)

Salt and ground black pepper to taste

Method:

Preheat oven to 200 degrees celsius and line a baking tray with baking paper.

Arrange zucchini slices on baking tray and season with salt and pepper.

Top each zucchini slice with Parmesan.

Bake for 20 minutes or until golden and crisp.

Enjoy!

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https://rapidwellness.com.au/blogs/news/how-to-stay-fit-without-a-gym2019-02-07T09:00:00+11:002019-02-07T09:00:00+11:00How To Stay Fit Without A GymAnnika Schweighoffer
The gym can be an incredible asset for weight loss – but that doesn’t mean you need a gym membership to lose weight, get fit and lead a healthy lifestyle. Exercise comes in so many shapes and forms – it really all comes down to getting up and getting active.

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The gym can be an incredible asset for weight loss – but that doesn’t mean you need a gym membership to lose weight, get fit and lead a healthy lifestyle. Exercise comes in so many shapes and forms – it really all comes down to getting up and getting active. Whether you like to work out in solitude or prefer going out and socialising with others while you exercise, there are plenty of options to choose from.

Don’t feel like you’re missing out if you haven’t joined a gym! Read on to find out what other activities you can be involved in to get an effective workout done!

RUNNING, JOGGING, DANCING

If you don’t haveany equipment accessible to you, don’t worry – you can get an effective cardio and strength workout done without it! Many exercises like running, jogging and dancing only require one thing: you!

Whichever form of cardio you prefer, do it! If you’d rather focus on strength training, you can use your own body weight, take advantage of gravity and perform exercises like push-ups, lunges, squats and planks.

As long as you get your body moving, your heart pumping and break a sweat, you’re taking the right steps to improve your fitness and reach your goal weight.

SWIMMING, CYCLING

Swimming and cycling are great ways to exercise without realising it. They’re both activities that can be done on your own or with friends, so depending on if you’re feeling social and have a lot of time on your hands, or you just want to quickly get a workout in by yourself, these are great activities to get your heart pumping.

Visit your local pool and get some laps in or grab your bike and ride out to your favourite place.

HIIT

High-intensity interval training (HIIT) is a form of cardiovascular exercise that alternates short bursts of intense anaerobic exercise with even shorter recovery periods. The premise of HIIT is to get your heart pumping at 80% – 95% of your maximum heart rate.

HIIT is not only a great way to burn fat quickly, improve aerobic and anaerobic endurance and improve your metabolism, it also requires no equipment whatsoever! These sessions also typically last under 30 minutes, so are great when you’re in a pinch for time.

The trick is not to overdo it and build up the intensity gradually to ensure your body can handle it. Your body will also need recovery time between sessions, so don’t do these workouts on days back to back.

VISIT YOUR LOCAL PARK

Have any parks located nearby? As funny as it sounds, parks (and park equipment”) can be used to get a workout as effective as one you’d get at the gym. You’ll just need to get a little more creative. Monkey bars, park benches, swings and climbing ropes can all be utilised to get a serious training session done. Use park benches to do step ups, swings to do split squats, monkey bars for pull-ups and climbing ropes to test your upper body strength.

If the playground area isn’t free, take advantage of the open space to run laps or bring your exercise mat for strength training using your own body weight (and gravity). The wide, open space and fresh air will be perfect for when you’re getting your sweat on!

Method:

Slice sweet potato lengthwise so each slice is just over 1cm thick.

Put sweet potato slices into toaster (as you would bread) and toast. Check the sweet potatoes after it pops and toast again if necessary. The sweet potato will be cooked when it’s tender and can easily be pierced with a fork.

Once cooked top with your preferred toppings.

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https://rapidwellness.com.au/blogs/news/how-to-keep-your-new-years-resolutions-on-track2019-01-31T09:00:00+11:002019-02-15T15:24:28+11:00How To Keep Your New Years Resolutions On TrackAnnika Schweighoffer
Have you found yourself falling of track with Feburary fast approaching?

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Have you found yourself falling of track with February fast approaching?

You can create your resolutions with the best of intentions, but it can be difficult to stand by them, especially after a long holiday period filled with parties, alcohol and of course lots of food.

If you’re already struggling with those new year’s resolutions don’t worry, Rapid Loss is here to help with some top tips to keep you honest and on track to meeting your weight loss goals this year.

Tell Your Friends and Family

The first step is to share your new year’s resolutions with your friends and family.

Accountability might seem daunting but having others to help remind you of your health and fitness goals, particularly those most supportive, will help keep you on track and stay honest.

Who knows, you might also find that some of their goals align with yours. Perhaps they’d also like to make a difference to their health and you can work together, organise group workouts and generally support each other to reach your goals.

Online Honesty

Reach out to your online social network for support and accountability.

Just like with family and friends, having an online network know your new year's resolution is also a great motivator and can help you to stay accountable and on track to meet your goals.

If your fitness goal is to work out every day, log your workouts as status updates on social media.

If your health goal is to eat more vegetables, take photos of your meals and upload them to Facebook or Instagram. You could even start a separate blog or account.

Another great support system online is the Rapid Loss community, follow Rapid Loss on Facebook here (hyperlink - https://www.facebook.com/rapidloss/) to have instant access to health tips and workouts, plus a supportive community of people also going through their own weight loss transformations.

Find A Workout Buddy

If you haven’t got one already, find a workout buddy.

Having someone there working alongside you to get to the gym or a workout class can help increase your motivation on those days where you may be feeling less than thrilled about getting your sweat on.

Plus, having someone there working out with you can also make exercise more social and fun than going for a run on your own.

Reward Yourself

To keep yourself motivated set rewards for yourself every time you reach a milestone on your health and fitness journey.

It could be anything from reaching a weight loss goal or something as simple as completing all your workouts for the week.

Depending on what you like this could be a new outfit, a weekend trip or just something you’ve been wanting to do or try. The point is just to have something specific to look forward to and a way to recognise progress.

Use a Health and Fitness Guide

No matter what your new years health and fitness goals are, having a guide to follow will help you stay on track and make real lasting changes.

All you need to do is fill out a quick questionnaire and you’ll be provided with all the tools, information and support you need suited to your specific health and fitness goals.

Click here to sign up for The Rapid Loss® Weight Management Program and get your free exercise and meal plan. (hyperlink - https://program.rapidloss.com.au/signup-now/)]]>
https://rapidwellness.com.au/blogs/news/green-smoothie2019-01-30T19:30:00+11:002019-02-15T16:28:49+11:00Green SmoothieAnnika Schweighoffer
Many of us struggle to fit in all of the required vitamins and minerals within the one day, a good solution to help pack your body full of nutrients is a smoothie!

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No matter if you’re looking to lose weight or maintain your current weight, calorie intake plays a major part in what you’ll see on the scales.

On the surface level, weight loss is as simple as calories in being less than calories out, but that still leaves some questions unanswered.

Find out why eating within your calorie limits is important and how you can be sure you're eating the right amount to see weight loss results.

What is your calorie count?

It’s simple, food is fuel.

Everyone has a number of calories that their body requires to function which increases based on the amount of physical movement and exercise they do throughout the day. When this caloric intake is met, weight is maintained however when it’s exceeded the excess energy is stored as fat leading to weight gain.

The calorie count of each person varies depending on what their individual body needs, however the average daily calorie intake for men is 2,500 and for women 2,000. But how do you determine what your own body needs calorically?

Find your calorie intake sweet spot

Everyone has a calorie sweet spot but finding it can be a challenge.

Some factors that influence the number of calories you need include ages, weight, height, levels of physical activity, and overall general health. For example, if you’re a 30 year old woman working an active job, your calorie intake will need to be higher than a 40 year old woman working a fairly sedentary office job.

There are plenty of free online calculators which can help you determine what calories you should be eating however the best way to find out your calorie intake is to record a food diary, count the calories you’re consuming and measure the results you see in your body. From there you can get a better idea of what your individual calorie intake should be to lose weight.

Calories needed to lose weight

The general rule of weight loss is 500 less calories per day to lose half a kilo per week.

Using average calorie intake, that means to lose weight women would have to reduce calories from 2,000 per day to 1,500 and for men from 2,500 to 2,000. Reducing by 500 calories can come from adding in more regular exercise as well as reducing calorie consumption although combining both will deliver the most noticeable weight loss results.

It’s important to know that healthy weight loss is gradual. Eating well below what your body needs calorically might lead to weight loss in the short term but can have lasting consequences. Taking calorie restriction to an extreme will cause your body to hold onto calories and use them more sparingly which can lead to metabolic damage and easy weight gain once you return to a more normal diet. This plays a major role in why people regain weight lost through crash diets.

Ultimately calorie intake for weight loss is about finding what your body needs to lose weight in a healthy and sustainable way and sticking to it.

Nutritional value matters

Not all calories are created equal.

Eating within your daily caloric intake is important however what kinds of calories you’re eating matter just as much.

The main sources of calories are carbohydrates, protein and fat with a healthy diet containing whole food which meets these macronutrient needs. If you eat within your daily calorie count but those calories are made up of empty calories from highly processed foods your body isn’t going to receive the nutrients it needs.

Healthy, sustainable weight loss comes with a combination of the right amount of calories from the right foods.

Make eating within your calorie count easier

Don’t worry, eating for weight loss doesn’t have to be complicated.

The Rapid Loss Weight Management Program is the ultimate formula for weight loss success providing you with free detailed meal plans full of delicious healthy options that won’t make you feel like you’re missing out.

Choose from our library of tasty calorie-controlled recipes suited to your progress level and exercise plan, all designed to help you achieve sustainable weight loss.

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https://rapidwellness.com.au/blogs/news/crunchy-kate-chips2019-01-23T19:00:00+11:002019-03-01T22:15:58+11:00Crunchy Kale ChipsAnnika SchweighofferAlthough you might just consider kale for your salads and smoothies this versatile leafy green can also be the healthy cure to your crunchy cravings.This simple crunchy kale chip recipe will have you munching away guilt-free in no time.

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Although you might just consider kale for your salads and smoothies this versatile leafy green can also be the healthy cure to your crunchy cravings.This simple crunchy kale chip recipe will have you munching away guilt-free in no time.

Method1. Preheat your oven to 180 degrees celsius.2. Line 2 baking trays with baking paper.3. Trim off the centre stems from kale and tear leaves into small bite size pieces.4. Combine your oil, salt and lemon zest in a large bowl.5. Add kale leaves and toss till all leaves are coated.6. Spread kale out in a single layer on prepared trays (the more spread out, the crispier they will be).7. Bake kale for 15 minutes total, swapping trays halfway through cooking to ensure both trays receive same amount of heat.8. Enjoy!]]>
https://rapidwellness.com.au/blogs/news/peanut-butter-protein-balls2019-01-16T14:12:00+11:002019-03-01T16:21:03+11:00Peanut Butter Protein BallsAnnika Schweighoffer
Not only will these low-calorie peanut butter protein balls help curb those sweet cravings and keep you feeling full, but they also come guilt-free with less than 85 calories per serving.

Storage tip: Store your protein balls in the fridge in an airtight container, or alternatively freeze them for a longer life (up to 3 months).

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https://rapidwellness.com.au/blogs/news/new-year-new-you-resolution-kick-starters-to-start-the-new-year-off-right2019-01-14T19:00:00+11:002019-03-01T16:19:55+11:00New Year, New You! Resolution Kick-Starters To Start The New Year Off RightAnnika Schweighoffer
This new year, instead of just making your goal a number on the scale, the Rapid Loss team encourages you to make small meaningful goals which will act as stepping stones to help you reach your weight loss goals.

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When it comes to weight loss, one of the most popular times to start this journey is undoubtedly the new year.

The new year feels like a fresh start, time to make a change, turn over a new leaf and set some health and fitness goals.

This new year, instead of just making your goal a number on the scale, the Rapid Loss team encourages you to make small meaningful goals which will act as stepping stones to help you reach your weight loss goals.

Here are some new years resolutions you can make that will make a big difference to your health and fitness in the new year.

1. Drink More Water

Although it’s a simple step you’ve likely heard a thousand times, drinking water really does make a huge difference to your health and how you feel.

The human body is made up of more than 50% water, so it only makes sense that keeping your body hydrated will keep it in top condition.

Besides keeping your body functioning water also helps with recovery from exercise, keeps you feeling full and less snacky, can help your body burn more calories and also reduce abdominal bloating.

This new year aim to drink at least 2 litres of water a day. It might seem like a lot but by simply switching out sugary drinks and that second cup of coffee for a glass of water will make a big difference.

2. Limit Junk Food

Now this is a broad resolution but it’s an important step to make if you want to get serious about your health in the new year.

Buying lunch at work, getting takeout delivered and pre-packaged snacks are doing you no favours if you’re wanting to lose weight.

These convenience foods are generally calorie dense, packed with saturated fats and high in processed sugars. So by just putting more emphasis on healthy food options you’ll see a difference in your waistline.

We know if can be difficult to go cold turkey so start by limiting your junk food consumption to only one or two days a week and continue to cut down it from there. You’ll be surprised at how easy it can be.

3. Portion Control

One of the biggest changes you can make to your diet when trying to lose weight is portion control.

This new year make portion control a priority.

Whether that means investing in digital scales to weigh your ingredients while cooking or finding containers the perfect size for your lunch meal, by finding the right balance of food your body needs you’ll notice a difference in your weight loss efforts and find it easier to keep the weight off long-term.

4. Become A Meal Prep Master

If you find yourself short on time or just not a fan of cooking every night, then becoming a regular meal prepper should definitely make your resolution list.

Set aside one or two days a week where you bulk cook healthy meals ready to go for breakfast, lunch and dinner or just for those times of day where you find yourself usually reaching for more fast food or pre-packaged convenience food options.

Just an hour or two one day a week will save you so much time and effort on those days where you’re tempted to stray from your healthy eating and will do wonders in the new year to help you reach your overall health and fitness goals.

5. Start Your Fitness Journey With The Rapid Loss Program

Not sure where to start on your health and fitness journey?

At Rapid Loss we’ve made things easy with The Rapid Loss® Weight Management Program, a completely free online diet and exercise guide which will help you achieve your personal weight loss goals.

Simply complete a short questionnaire and you’ll be provided with all the tools, information and support you need suited to your specific health and fitness goals.

Click here to experience The Rapid Loss® Weight Management Program for yourself today.]]>
https://rapidwellness.com.au/blogs/news/benefits-of-starting-a-health-journal-this-new-year2019-01-05T09:00:00+11:002019-01-05T09:00:00+11:00Benefits Of Starting A Health Journal This New YearAbigail OcampoThe benefits of keeping a health journal are endless. Not only will you have a personalised source of information that you can turn to whenever you need it, but your fitness journal will give you the confidence and motivation to start and continue your weight loss journey.

Wondering what sort of information you can fill your health journal with to best equip you on this new adventure? Here are our top recommendations:

KEEP TRACK OF WEIGHT LOSS & BODY MEASUREMENTS

Keeping track of body measurements and your weight loss progress is probably the best thing to record in your health journal. The success of your weight loss journey is based on results, so how will you know if things are going well if you don’t track your progress?

It’s important that you record your progress in different ways, rather than solely relying on the scale.

Body Weight

Body weight is the most common form of measurement when it comes to weight loss and can be a very useful tool. We recommend weighing yourself at the same time every day and averaging your weights for the week. This is because weight can vary during different parts of the day (you are heavier at night after a day of eating than you are when you first wake up in the morning). It’s also important not to obsess over day to day weigh-ins as they are not completely reliable and not indicative of your overall progress. As you lose fat and gain muscle, you may even find your weight increasing (this is because muscle weights more than fat), so make sure you use several measurement methods to really back up your progress.

Body Measurements

Body measurements are a great way to track your progress. This method allows you to record the measurements of sections of your body, so youknow where you’re losing the most weight and how your body is transforming. Grab a tape measure and measure your chest, waist, midway section (around the tummy), hips, thighs, knees and calves.

Progress Photos

Progress photos are an incredible way to track long term weight loss and have a visual representation of the progress you’re making on your weight loss journey. Take full-body shots of your front, left and right sides, and back. Progress photos are not a very scientific form of measurement, but they are a powerful indicator of your progress and great motivators. Sometimes you won’t even realise the weight coming off until you look at an old progress photo from a month back!

RECORD EXERCISES & ROUTINES

Your health journal is also a great place to keep track of your fitness. Keeping information on different exercises (like technique and level of difficulty) and exercise routines (like number of reps and sets for a mixture of exercises to form a workout routine) will give you a catalogue of exercises and routines that you can use when you’re low in ideas and need some inspiration.

RECORD DIET AND CALORIES

A health journal is a great place to record your calorie intake, so you can be sure you aren’t overeating or undereating. Remember, diet is 80% of the battle, so it’s important that you really hone in on your eating habits. A journal is the perfect tool to help keep you accountable (you may even decide against indulging in unhealthy foods because you won’t want to record it in your journal)!

You can even get creative and start filling your journal with recipes, including ingredients, cooking methods, calorie counts and even photos. This way, you’ll have all your favourite healthy meals easily accessible to you.

Don’t forget to track your water/liquid intake to ensure you are consuming an adequate amount of water every day.

EXPRESS HOW YOU FEEL

It’s important that your health and fitness journey is a positive experience that evokes positive emotions. We’re not saying it’ll be easy, but things like healthy eating and exercise should become easier as you go.

It's okay to have lazy days or feel like bingeing your favourite snacks in front of the TV – we’re only human, and that’s completely normal. But if you continually dread working out and hate eating healthy, there are things you can change to start loving leading a healthier lifestyle. Developing feelings of hatred will only skew your perception of fitness and health towards the negative, which will only harm your weight loss progress.That’s why it’s important to recognise what does and doesn’t work for you.

That’s why it’s important to make note of how you feel about a recipe or workout. You’ll be able to recognise what you enjoy, and the journey to weight loss will become a much more enjoyable one.

If you feel satisfied after a balanced meal andaccomplished (albeit a little sore and tired) after a productive workout, then you’re doing well!

It’s also useful to know how things like water intake and amount of sleep make you feel and how they can have an impact on your weight loss and fitness journey.

FIND OUT WHAT WORKS FOR YOU

There is no one universal solution or formula when it comes to weight loss. Keeping a health journal and consistently entering information about your fitness journey (everything mentioned above) will help you spot which exercise routines and diets work best for your needs. Like a fitness buddy, your journal will keep you accountable and may even motivate you to do better. Looking back on old body measurements and how far you’ve come will encourage you to keep going and remind you that you’ve made progress. There are so many incredible benefits to keeping a health journal, so grab a pen and notebook (or even just your phone) and start recording your fitness journey! It’ll be worth it.

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https://rapidwellness.com.au/blogs/news/5-ways-to-smash-your-health-fitness-resolutions2019-01-01T09:00:00+11:002019-01-01T09:00:00+11:005 Ways To Smash Your Health & Fitness ResolutionsAbigail OcampoIt’s the beginning of a brand-new year! You know what that means – a fresh start, a clean slate and a chance to make this year your strongest, healthiest and happiest year yet! Read on for 5 ways to achieve your health and fitness goals in the new year!

1. SET MANAGEABLE GOALS

To set yourself up for success, come up with a plan that’ll help you get there.

Write down what you want to achieve in the newyear and why. Then plan out how you can achieve these goals in specific, manageable and achievable steps. Think about what motivates and fuels you and remember to regularly remind yourself why you’ve begun this journey in the first place.

Setting manageable goals is one of the most powerful and effective ways to reach your goals. This allows you to give yourself some direction, and reaching those small milestones will become huge achievements in your weight loss journey.

2. KEEP YOURSELF IN CHECK

The best way to find out if your hard work is paying off is by keeping track of your journey. You can do this by keeping a health & fitness journal and recording your weight and body measurements. The measurements we find most helpful in detecting your progress and keeping track of your health & fitness joureny are:

1. Body Weight

Body weight is the most common form of measurement when it comes to weight loss and can be a very useful tool. We recommend weighing yourself at the same time every day and averaging your weights for the week. This is because weight can vary during different parts of the day (you are heavier at night after a day of eating than you are when you first wake up in the morning). It’s also important not to obsess over day to day weigh-ins as they are not completely reliable and not indicative of your overall progress. As you lose fat and gain muscle, you may even find your weight increasing (this is because muscle weights more than fat), so make sure you use several measurement methods to really back up your progress.

2. Body Measurements

Body measurements are a great way to track your progress. This method allows you to record the measurements of sections of your body, so you know where you’re losing the most weight and how your body is transforming. Grab a tape measure and measure your chest, waist, midway section (around the tummy), hips, thighs, knees and calves.

3. Progress Photos

Progress photos are an incredible way to track long term weight loss and have a visual representation of the progress you’re making on your weight loss journey. Take full-body shots of your front, left and right sides, and back. Progress photos are not a very scientific form of measurement, but they are a powerful indicator of your progress and great motivators. Sometimes you won’t even realise the weight coming off until you look at an old progress photo from a month back!

3. BE PATIENT

You won’t achieve your goals overnight – all good things take time and you should remind yourself that this is a marathon, not a sprint. Lack of patience is one of the most common reasons people give up on their health & fitness efforts. Remind yourself that this is a process that will take some time, and progress might not always be obvious. Some days the scales won’t move, and you’ll feel like your weight loss is plateauing – just remember that it’s normal, and to keep going. Don’t be too harsh on yourself, but lack of patience isn’t an excuse to head to the pantry and stuff your face with chocolate! It takes time, but with discipline, determination, motivation and lots of patience, you’ll see and feel the improvements and you’ll be grateful you didn’t give up!

4. MAKE IT FUN

It’s great to take steps towards a healthier you, but it’s equally important that you enjoy the ride! It won’t always be easy but fostering positive feelings towards your health and fitness journey is an important step in building a good relationship with health. Losing weight shouldn’t be a dreadful experience. Find healthy recipes that you love, exercises you’ll enjoy and a workout schedule that will work harmoniously with your lifestyle. Remember to drink lots of water and don’t compromise on sleep! Once you get into the swing of things, you’ll not only look and feel good, but you’ll start to enjoy being active and eating healthy!

5. DON’T GIVE UP

As cliché as this one sounds, this is perhaps the most important resolution you can make. We know the journey is a tough one. Don’t give up! Turn to friends and family when things get tough, they just might give you the motivation you need to keep going. Plus, the Rapid Loss Team is always here to help you out! Whenever you’re feeling overwhelmed, confused or feel like giving up, reach out and send us a message, support@rapidloss.com.au, or call us at1300 101 909.

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https://rapidwellness.com.au/blogs/news/satiating-snacks-for-the-holiday-season2018-12-26T10:00:00+11:002018-12-26T10:00:00+11:00Satiating Snacks For The Holiday SeasonAbigail OcampoWith the holiday season at its peak, we are constantly surrounded by food and it may be tempting to snack more often than we should.There is nothing wrong with a good snack – in fact, snacks are great to satiate hunger between meals and give you a kick of energy throughout the day. But there are plenty of snacks out there that will only contribute to weight gain and make you feel sluggish and lethargic, instead of giving you the energy you need. Check out our top sweet & savoury snack ideas that you can have during the holidays, so you don’t fall off the wagon and get the most out of your weight loss journey.

SAVOURY SNACKS

Kale Chips

This crunchy snack is extremely satisfying when you’re craving chips and other salty snacks. Lay a single layer of kale out on baking tray, sprinkle with a little bit of sea salt (and a pinch of cayenne pepper if you like spice) and pop in the over until golden and crispy. You’ll be surprised by how delighfully tasty and satisfying this simple kale chip recipe is!

Hummus + Veggie Sticks

For those of you who love veggie sticks (like celery and carrots) on their own, chop them up and gobble them down! Plain veggies will benefit your body greatly. For those who need something extra for added flavour, try hummus dip! This snack is an excellent way to get your necessary 5 serves of veggies in each day, and you won’t have to keep an eye on how much veggies you eat!

Roasted Chickpeas or Roasted Almonds

These crunchy snacks are available for purchase already roasted, so you don’t need to put any time into preparation. Usually available in small pots and packets at your local grocery or health food store, these snacks are incredibly convenient for popping in your bag, keeping in your work drawer or leaving on your desk so there’s always a healthy snack within reach (and you aren’t tempted to partake in an oily packet of chips when they’re being passed around the office).

Avocado Toast

Who doesn’t love avocado? This delicious snack combines creamy with crunchy to satiate hunger ‘til your next meal! Pop a slice of wholemeal bread in the toaster until golden, then spread ¼ of a ripe avocado on top. Add pepper for added flavour and serve while warm!

Baked Sweet Potato

Cravings for hot chips and wedges can be strong, especially at lunchtime! Swap out deep fried, oily fries for baked, golden, crispy sweet potato wedges!Chop sweet potato into wedges and cover with herbs and spices of your choosing (our favourite mix: pepper, basil & a light sprinkle of cayenne pepper). Pop in the oven until soft on the inside and golden and crunchy on the outside. Squeeze fresh lemon juice on top for a zesty kick.

SWEET SNACKS

Apple + Peanut Butter

Surprisingly filling, an apple with a tablespoon of peanut butter is a great way to satisfy both your sweet and salty cravings. Just chop up an apple into slices and spread some peanut butter on each piece for a creamy, crunchy combo. Nice and simple!

Fruit Salad

Fruity, fresh and the perfect treat on a hot Summer’s day!Chop up your favourite fruits and mix them together in a bowl for a sweet treat, without the added sugar. Make sure you keep an eye on your serving sizes as fruits are high in sugar (and too much of anything is never a good idea)! The sky is the limit – toss any number of different fruits together for a mix of flavours or opt for one or two different types of fruits if you prefer. Enjoy!

Greek Yogurt + Berries

Looking for a sweet treat to satisfy your cravings ‘til dinner? Combine plain greek yogurt with berries and chia seeds to satisfy your sweet tooth without any artificial sweeteners. This snack is creamy, sweet and all natural, so you can feel full without the guilt!

Rapid Loss 30% Less Sugar

Have you heard? We recently released our brand-new Rapid Loss Range, now with 30% less sugar and new flavours! Mix a scoop of Rapid Loss formula with 200ml of water for a satiating snack that will keep you full until your next meal! There are currently 7 flavours to choose from, including NEW Choc Mint and Salted Caramel! A perfect snack that you can take with you anywhere and whip up in seconds!

Make it super!

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https://rapidwellness.com.au/blogs/news/easy-beef-stir-fry2018-12-20T11:58:00+11:002018-12-20T12:05:30+11:00Easy Beef Stir FryAbigail Ocampo
This easy beef stir fry combines a variety of veggies with juicy beef strips to create a delicious, nutritious and balanced meal that’s perfect for lunch or dinner. This flavoursome recipe packs a punch – add your own herbs and spices for a variation in flavour!

Serves: 2

Preparation time: 10

Cooking time: 15

INGREDIENTS

400g stir fry beef strips

½ cup capsicum, chopped

½ cup mushroom, chopped

½ cup broccoli, chopped

½ onion, chopped

½ cup carrot, chopped

½ cup snow peas

2 tsp coconut oil

1 tsp sesame oil

1 tsp coconut aminos

1 tsp garlic

½ tsp lemon juice

1 tsp sesame seeds (optional)

METHOD

Combine sesame oil, coconut aminos, garlic and lemon juice in a small bowl or cup.

Set aside. Heat coconut oil in pan or wok.

Add beef strips and sauté until browned.

Add vegetables and sauce blend.

Stirfry for 5 minutes.

Serve topped with sesame seeds (optional). Enjoy!

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https://rapidwellness.com.au/blogs/news/office-holiday-closing-hours2018-12-19T09:24:00+11:002018-12-19T09:24:58+11:00Office Holiday Closing HoursAbigail OcampoThe Rapid Loss Team is checking in to let you know that we’ll be away for the holidays!

Customer Service

Customer Service will be shutting down Friday 21st December 12PM AEDT – Tuesday 1st January. Please note: any orders made during this time will be processed from January 2nd 2019.

Return

We will be back up & running on Wednesday 2nd January 9AM AEDT 2019!

Merry Christmas & Happy New Year!

Continue with your weight loss journey, smash your 2018 fitness goals, and we’ll see you ready to take on the new year in 2019. ​